BY DEAN MITCHELL, MD, WITH JOELLE MITCHELL, RD

My thirty-two-year career in conventional and functional medicine put me at the epicenter of the microbiome condition known as candida overgrowth.

My training in the 1980s was in immunology, infectious diseases, and allergy. It seems that almost every few decades, physicians face a medical crisis that defines their careers—mine was the AIDS epidemic.

I was a twenty-something-year-old doctor seeing young men die of this disease every day. The most unusual aspect of it is that the patients with AIDS were dying from opportunistic infections—harmless microorganisms that live in the body suddenly became lethal. One of the most common opportunistic infections I saw was Candida albicans, a yeast that is part of our normal gut microbiome.

Candida Confusion

Before AIDS, the only time Candida albicans was problematic was in women with vaginal yeast infections, males with jock itch, and in infants who hadn’t fully developed their immune systems.

It could also occur in patients with immune suppression due to undergoing chemotherapy or radiation for cancer. By linking Candida only to immunocompromised patients, doctors can ignore what happens in the microbiome of patients with normal immune systems.

Most doctors believed that if a patient has evidence of Candida in their body, it must be related to a weakened immune system, as it couldn’t occur in a “normal” healthy person.

For a long time, the holistic community—composed of chiropractors, naturopaths, and a few brave physicians—disagreed. Candida overgrowth is not an invasive infection. It occurs when the yeast accumulates in an area of the body and sets off inflammation locally, and in some cases, throughout the body.

The challenge of diagnosing Candida overgrowth is that it affects multiple organs, allowing it to mimic many other diseases. For example, celiac disease and Candida can appear very similar in a patient. Both conditions have symptoms that start in the gut and are helped with avoiding wheat. When the gut microbiome is disrupted, both conditions can lead to leaky gut.

The difficulty physicians face with Candida overgrowth is that there is no ideal lab test to confirm the diagnosis. However, that doesn’t mean it should be ignored. A growing body of scientific evidence shows that Candida overgrowth is a real medical condition resulting from an imbalance in the gut microbiome.

Candida and the Overall Microbiome

Candida is a single-celled fungus, not a bacterium. It seems like bacteria and viruses are the stars among microorganisms, getting all the attention. Maybe it’s because bacteria came on the scene about a billion years before fungi.

Scientists have come to respect how fungi can be more robust and resistant to treatment than bacteria. Our microbiome has evolved to harbor Candida, bacteria, and viruses in harmony, as long as there aren’t insults from drugs or dietary factors that alter the immune balance.

What can be confusing for doctors is that Candida is considered a normal part of the gut flora; it is a commensal organism, meaning it usually lives in the body without causing harm and can even coexist in a balanced way with other microbes.

In a healthy system, dietary fiber helps protect the gut lining by supporting a thin, protective barrier. But Candida can become our enemy if the microbiome’s diversity is harmed or disrupted by antibiotics, strong proton-pump inhibitor acid blockers, steroids, or even estrogens in birth control pills. This leads to Candida overgrowth, which can cause systemic inflammation or infection.

Conquering Candida Through Diet, the Bads…

As mentioned, Candida is a fungus—a yeast. A simple-celled organism whose diet depends almost exclusively on one thing: glucose. It doesn’t need protein or fats to exist. So, the more our sugar intake feeds the Candida within our system, the more we are feeding Cookie Monster in our gut. Candida is opportunistic, making it easy for it to promote overgrowth—multiplying, elongating, and invading our tissues.

Some have called sugar “the white devil.” In modern times, sugar has been added to so many foods and beverages because it makes them taste better. But our bodies weren’t evolutionarily designed to handle this significant increase in processed sugar. Many processed foods high in sugar tend to lack essential minerals and vitamins found in natural foods.

The other big problem with sugar is that it is highly addictive. That’s why I ask my patients, in my directed questions, “Do you crave sugar?” Studies have shown that sugar increases dopamine in the brain. Like cocaine, sugar creates a drug-like high, adding to its addictiveness.

If you think you can satisfy your sugar craving with artificial sweeteners, I have some bad news. Most are bad choices to add to your coffee or tea for long-term health.

Sweeteners like sucralose (Splenda) and aspartame (NutraSweet, Equal) have been linked to autoimmune conditions and aren’t healthy. Stevia is a natural sweetener that appears to have a glycemic index of zero, meaning it does not raise blood glucose after eating. It also helps people—including myself—to enjoy a little sweetness in my coffee or tea.

Wheat bread and wheat-based grains are rich in starches, which break down into sugar. Again, that’s fuel for Candida. Wheat spikes blood sugar levels, which can lead to Candida overgrowth.

Wheat also contains gluten, a protein known to cause inflammation in many sensitive people, which can lead to leaky gut. This can cause Candida and its toxins to enter the bloodstream and worsen symptoms. Additionally, wheat can become contaminated with mold if not stored properly.

The reason to avoid wheat breads, especially until you are healthy, is that yeasts in bread come from Saccharomyces cerevisiae. This yeast closely resembles Candida and can cause the immune system to mistake it for Candida, leading to an immune attack, inflammation, and a worsening of your symptoms.

Some breads to avoid for the first three months of battling Candida overgrowth include white, whole-wheat, rye, and multigrain breads. The reasoning for multigrain breads is that they are full of hidden sugars, all of which should be avoided during this time.

Fermented foods such as kimchi and sauerkraut are often promoted as healthy additions to the diet, but they can worsen symptoms in people with Candida overgrowth. Many Candida patients do not tolerate fermented foods well because the underlying imbalance already places their system in a fermentable state. In these cases, adding more fermented foods may intensify symptoms and make treatment more challenging.

Alcoholic drinks are fermented beverages. The fermentation process used to make beer or wine makes these alcoholic beverages a poor choice for patients suffering from Candida overgrowth.

Most alcohols also raise your triglycerides, which then elevate your blood sugar. Drinking alcohol works against efforts to control Candida. Another issue with alcohol is that it hinders liver detoxification, which is critical to eliminating Candida overgrowth.

Dairy is a food I have mixed feelings about. Many people are lactose intolerant or have a milk allergy and cannot tolerate cow’s milk products. But some people are unaffected by dairy.

Although it isn’t high-glycemic—and thus does not directly feed sugar to Candida—most dairy products are highly processed, which is not ideal overall. Many popular cheeses, such as cheddar, Swiss, mozzarella, cottage cheese, and even cream cheese, are fermented by bacteria rather than yeast. The types of cheese you should avoid are those with mold, such as blue cheese or Roquefort.

… and the Good

Now, let’s talk about the “good guys” and the foods you can have on the Candida diet. There are lots of good choices, and I always promise my patients they won’t starve. They may lose some weight from eating low-glycemic foods, but most are happy with that.

Fiber is the unsung hero of a healthy diet that can reverse Candida overgrowth. I frequently tell my patients, “Fiber is the good carpeting for the gut, protecting the ‘floor.’” Meaning that fiber helps protect your gut by creating a thin barrier, which can reduce the risk of ‘leaky gut’.

When you eat high-fiber vegetables, fruits, nuts, and seeds, you accomplish two things—providing proper nourishment for the bacteria in your microbiome (prebiotics) and keeping gut motility optimal and preventing constipation. Constipation, a condition too many people suffer from, is harmful to the microbiome and allows toxins to remain in the body.

We often hear about the benefits of probiotics, but the real stars are the prebiotics in our food that keep the microbiome balanced. Remember, we rely on bacteria in our gut to synthesize vitamins for our health.

Carbohydrates are often considered “bad guys,” but don’t believe it. It comes down to the type of carbs you are eating. Not all carbohydrates are alike. Vegetables and fruits are a source of carbohydrates and contain nutrients, antioxidants, and fiber, which are very healthy for your immune system and “good” Candida. The key is to make low-glycemic carbohydrates the mainstay of your diet, in reasonable portions.

What about rice? It depends on which type you choose. Generally, you should limit your intake of rice because it is a simple carbohydrate that is readily converted to glucose. However, some are better than others, such as brown basmati and wild rice. White rice is the worst option because it can spike blood sugar levels similar to a candy bar.

What about pasta? Wheat pasta will spike your sugar. I recommend either chickpea or lentil pasta, throwing some veggies on top, and using lentil soup as my sauce. I also avoid the gastric reflux I would get from tomato sauce—most commercial tomato sauces are loaded with sugar—if you want some tomatoes, go for sun-dried.

Fats were considered the “enemy” in the ‘80s and ‘90s. We heard, “Fat makes you fat,” and “Fat is bad for your heart.” Both proved largely incorrect. Fats have since regained their popularity.

The good news is that Candida cannot grow from fat. Our bodies need good fats, such as omega-3 fats, for a healthy immune system. I recommend that my patients on the Candida diet regularly include a selection of foods high in omega-3 fatty acids, while paying attention to portion sizes. Healthy liquid oils, such as extra-virgin olive oil and avocado oil, can make excellent salad dressings and are suitable for cooking.

It’s important to remember that trans fats are harmful not only for the heart and blood vessels but also for the immune system, as they cause inflammation. Certain refined vegetable oils, such as corn and soybean oil, can form trans fats when heated to high temperatures, which are especially damaging to your health.

Nuts are an excellent snack or addition to a meal, providing omega-3 fats and protein. Walnuts and macadamia nuts are low-glycemic and contain omega-3 fatty acids, and are great for reducing inflammation in the body. Candida ignores these nuts because it can’t use them as food. Nuts are also excellent sources of fiber and protein, which support your microbiome and immune system. They also keep you full.

Proteins are essential for a healthy diet, but, as with everything else, we should consume them in moderation. We need proteins not only for healthy tissue repair throughout the body, but also to strengthen the immune system. But excessive protein can overload and stress the kidneys. I recommend six ounces of protein per day for most people.

Eating large amounts of animal products, which are typically high in saturated fat, can be dangerous for some, leading to atherosclerosis. Typical sources of protein are eggs, poultry, beef, and fish. I encourage my patients to eat grass-fed or organic meat, which is pesticide, antibiotic, and hormone-free.

Staying on Track

It makes sense to stay strictly on the diet while you are still having symptoms of Candida. After about three months of antifungal treatment, you should be able to expand your diet—and I encourage this with my patients. I favor the “eighty/twenty rule” as a guideline for long-term management, where eighty percent of the time, you follow the Candida diet and twenty percent of the time you enjoy the foods you love and miss.

Remember the saying, “variety is the spice of life.” I always encourage you to rotate your meals and not eat the same thing every day, because you will get bored, and boredom leads to a loss of motivation. The great thing about being on a “Conquering Candida Diet” is that it offers many options you can prepare at home, order in, or feel less stressed about when dining out. It’s all about understanding which foods impact the different functions of our body.

Herbal Treatments for Candida

My preference for using herbs stems from a back-to-nature approach. In Asian and Indian cultures, herbs have been used for thousands of years to heal a variety of ailments. I am comfortable sprinkling a teaspoon of an herb on my food because of the gentle benefits it can provide. Many herbs have antimicrobial effects (they kill bacteria, parasites, and fungi) but do it gently, without upsetting the microbiome.

Ginger is my first go-to herb. I sometimes sprinkle it into my green tea each morning and on some of my meals at home. It’s best to add ginger at the end of the meal, cleansing the gut. I learned this from people of Asian cultures.

Turmeric is another herb used widely in Indian cooking, especially in curries. I often use a teaspoon of turmeric on my fish. Turmeric is an antioxidant that protects the liver and kidneys and helps boost glutathione levels, an excellent protector of liver function.

Garlic is an herb popular in Italian food and has anti-Candida properties. Its active ingredient is allicin. Garlic, of course, can make food taste savory and smell delicious, but some people cannot tolerate too much garlic because it can aggravate fermentable yeast in the gut. Quick tip: to avoid garlic breath, there are garlic capsules containing allicin that have no garlic odor.

In my experience, diet alone will not reverse Candida, and herbs alone are not as effective as antifungal medications. Still, I am supportive of the careful use of herbs as a long-term strategy to keep Candida in control—especially when a competent, experienced naturopathic doctor monitors the patient and is aware of potential herb–drug interactions.

My Experience and Yours

I have a confession, something I haven’t admitted until now—I am a card-carrying member of the Candida club. For many years, I have suffered what I told people was a sensitive stomach that sometimes severely limited my diet. My risk factors were high stress, a high-carbohydrate diet, being a physician and dad, and, well, life. I’m sure you all can relate. I changed my diet to better align with the “Conquering Candida Diet,” and it changed my life.

Uprooting your routine and diet can be difficult. However, it can be the necessary means to an end of conquering Candida and your discomfort.

I won’t lie to you and say I never cheat—I do, but rarely. As you move toward a healthier microbiome and better Candida control, remember that you have real choices—you do not have to eat foods you dislike. I wish you good luck on your journey to conquering Candida. Remember, getting healthy is the ultimate win.

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Dean Mitchell, MD, has been practicing medicine in New York City for over thirty years. He is an adjunct clinical assistant professor at Touro College of Osteopathic Medicine. He is the author of Dr. Dean Mitchell’s Allergy and Asthma Solution (Marlowe 2006). He hosts the popular podcast The Smartest Doctor in the Room, where he has interviewed top medical specialists in the country. You can follow Dr. Mitchell on Instagram @thesmartestdoctor and on YouTube @thesmartestdoctorinthroom.

Joelle Mitchell, RD, is a registered dietitian dedicated to helping clients feel their best physically, mentally, and emotionally. She earned her degree from Syracuse University and completed her dietetic internship at Long Island University Post, with a specialization in health and wellness. From the outset, she was drawn to one-on-one counseling, emphasizing personalized, sustainable support.

Well Being Journal adapted the above excerpt from Conquering Candida: The New 30?Day Protocol for Restoring Your Microbiome and Health by Dean Mitchell, MD, and Joelle Mitchell, RD. Copyright © 2025 by Dean Mitchell, MD, and Joelle Mitchell, RD. Reprinted with permission from Healthwise Books.